Sauerkraut: composition, calorie content, benefits and harms, for weight loss, during pregnancy

Sauerkraut is primarily valued as a source of probiotics - beneficial lactic acid bacteria that improve digestion. In addition, it contains many vitamins and microelements, as well as dietary fiber. Almost all people can eat sauerkraut; the recommended daily intake is no more than 150 g.

Nutritional value and calorie content

Cabbage consists of 92% water, which has a unique chemical composition. It acts as a natural adsorbent and cleanses the body of toxic substances and poisons.

Nutritional value of 100 grams of cabbage:

Diet salad of cabbage, celery and bell pepper

This recipe is for true adherents of proper nutrition or weight loss. In my opinion, only they are capable of eating celery with pleasure. It has a very specific taste. But those who have tried this salad say that cabbage goes well with celery. Well, I take your word for it.

//youtu.be/LXp0wt9WXm8

Ingredients for 1 serving:

• Sauerkraut – 100 g
• Celery - 1 pod
• Bell pepper - half
• Red onion - quartered
• Juice of a quarter of a lemon or lime
• Olive oil - 1 tbsp.

To prepare, you need to chop the vegetables as desired. You can cut it into small cubes or thin strips, or you can do both.

Then we combine them in one bowl, season with olive oil, mix, pour in lemon juice and you’re done.

Bon appetit!

Chemical composition

The rich composition allows cabbage to be considered a complete and healthy food product.

White cabbage also contains small amounts of other B vitamins, as well as vitamins A, E, and PP.

Representatives of the periodic table are present in small concentrations, not sufficient to consider the vegetable a valuable source of these minerals. However, it contains: calcium, iron, magnesium, phosphorus, potassium, sodium, zinc, copper, manganese, selenium.

When you should not abuse the cabbage diet

Although fermented foods are considered especially healthy, they are not suitable for everyone. The diet is contraindicated:

• pregnant and breastfeeding women due to increased gas formation;
• people with chronic diseases of the stomach, pancreas, and urinary system;
• persons over 70 years of age;
• hypertensive patients due to fluid retention in the body.

If during the diet you experience swelling, stomach pain, or upset bowel movements, be sure to eliminate cabbage from your diet and return to your regular menu. Although the dietary plan is suitable for most people, individual intolerance to fermented foods that enter the body in increased volumes is possible.

Benefits of cabbage

The beneficial properties of the vegetable will complement the effect of traditional medicinal drugs for the sick, and will become a good prophylactic for the healthy.

1. Strengthens the immune system. Fresh cabbage salad during the cold season will increase the body's resistance to viruses and infections. The antioxidant will quickly remove intoxication products from the body after a severe cold and restore strength.
2. Normalizes digestion. The coarse fibers in the vegetable help to naturally cleanse the intestines of food accumulations and fermentation products. The process of fiber digestion is accompanied by gas formation. This does not mean that cabbage is poorly digestible or harmful to the stomach. The reason is microorganisms that, when actively processing cabbage fibers in the intestines, release gases. To eliminate this side effect, the vegetable should be eaten stewed or boiled.
3. Stops the development of the ulcerative process. The healing properties of fresh cabbage for the intestinal mucosa have been proven by studies, as a result of which ulcer symptoms in patients decreased or completely disappeared. The benefits of the vegetable are due to the vitamin U content in it. Cabbage juice is used for medicinal purposes to avoid the irritating effect of coarse dietary fiber on the mucous membrane.
4. Fights cancer. When studying the composition of cabbage, scientists isolated biologically active substances - indoles, among which ascorbigen and sulforaphane are of greatest importance for humans. These are strong antioxidants that have antitumor effects. They actively fight free radicals, prevent the formation and proliferation of cancer cells, and remove carcinogens and toxic substances.
5. Heals skin damage. Thanks to vitamin K, fresh cabbage quickly stops bleeding. Shredded cabbage leaves or juice are applied to wounds, scratches, and burns. This will relieve inflammation, reduce pain, and accelerate skin regeneration.

Diet

The sauerkraut diet for weight loss by 10 kg in 1 week has a varied menu. In addition to the signature dish, fermented milk products (kefir, cottage cheese, natural yogurt), fruits, vegetables, cereals, and bran bread are allowed in the diet. Eating eggs (hard-boiled or soft-boiled), lean meat (beef, veal), and poultry (chicken, turkey) is allowed. The last meal should be no later than 4 hours before bedtime. 20 minutes before meals, you can drink healthy sauerkraut juice, which contains many trace elements and vitamins, and also promotes weight loss.

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Menu for a week for losing weight by 10 kg (breakfast, lunch, dinner):

Monday

• Cottage cheese. Orange;
• Cabbage stew with beef;
• Hard boiled egg. Kefir.

Tuesday

• Oatmeal. Apple;
• Rassolnik;
• Baked turkey fillet. Sauerkraut salad.

Wednesday

• Natural yogurt. Grapefruit;
• Cabbage cutlets. Buckwheat porridge;
• Steamed beef. Cucumbers, spinach, tomatoes.

Thursday

• Soft-boiled egg. Prunes;
• Cabbage casserole;
• Veal medallions.

Friday

• Muesli. Pear;
• Lenten cabbage rolls;
• Omelette on the water. A pineapple.

Saturday

• Cottage cheese seasoned with yogurt;
• Cabbage cutlets. Vegetable mix;
• Lunch: not sweet cottage cheese casserole - 150 g;

Sunday

• Kefir. Syrniki;
• Cabbage roast with veal;
• Pumpkin puree.

For emergency weight loss, a diet based on sauerkraut is suitable. This vegetable belongs to products with a negative calorie content, that is, the body spends much more energy on its digestion than it receives, therefore, accumulated fat is intensively burned, which contributes to weight loss. In addition, toxins are removed from the body, and the functioning of the gastrointestinal tract improves. Losing weight on this useful product belongs to the category of mono-diets. For emergency weight loss of 10 kg, you can follow this diet for 7-10 days, combining it with physical activity to achieve the desired result.

For women

Cabbage can rightfully be considered a “female” vegetable. Folic acid and other B vitamins normalize hormonal levels. They promote harmonious puberty in teenage girls, help restore regular cycles in women of reproductive age, and improve well-being during menopause.

Hormonal surges cause nervousness, irritability, and frequent headaches. B vitamins normalize nerves and stimulate the production of serotonin. This hormone not only improves mood and relieves depressive thoughts, but also improves sleep.

Vitamins A, C, E are called beauty vitamins. They have antioxidant properties, prevent cell aging, and promote collagen production. The skin becomes elastic, the nails are strong, and the hair is shiny and thick. Women wipe their faces with juice from fresh cabbage, add it to cosmetic masks, and rinse their hair.

Many women believe that cabbage increases breast size. Medicine is skeptical about this myth. However, this vegetable is directly related to the mammary gland. It has been proven that indoles have a pronounced antiestrogenic effect. By lowering the level of female sex hormones, they reduce the risk of the formation and proliferation of hormone-dependent cancer cells. These forms of cancer include breast and female genital cancer.

3-day cabbage express diet

If you need to get rid of 1 to 3 extra kg in a short time, try the express method. For three days you need to eat only sauerkraut without bread or butter. You can also drink water, herbal decoctions, green tea with the addition of skim milk between meals.

Anna Kotova

nutritionist

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I do not recommend getting involved in express diets even for absolutely healthy people. If you have diseases of the internal organs, a predisposition to diabetes, or a tendency to hypertension, be sure to consult with your doctor and use more gentle dietary plans with a gradual loss of excess weight.

For children

Pediatricians do not recommend introducing fresh white cabbage into the diet of a child under 2 years of age. This is due to the unpreparedness of the children's intestines to digest fiber. Therefore, the vegetable is initially introduced into complementary foods in boiled form. It is hypoallergenic, low-calorie, rich in essential vitamins and minerals for the growth and development of the child, improves intestinal motility, and prevents constipation.

Fresh cabbage for older children is not only a healthy food product, but also an excellent stimulator of the correct chewing reflex. The crispy vegetable strengthens tooth enamel and protects against caries.

How to use

Sauerkraut is used in diets; it is easier to digest by the body and is much healthier than fresh cabbage. Doctors recommend caution when consuming the product for people with gastrointestinal problems. This is due to the natural fermentation processes that occur in cabbage when fermented, which causes bloating and can be painful.

For weight loss, sauerkraut is not used as an independent remedy. In a complete and balanced diet, it should be consumed with protein foods, such as boiled chicken, eggs, boiled or baked fish.

You can combine sauerkraut with carbohydrates, for example, boiled rice, preferably dark varieties or buckwheat.

There are restrictions on some foods on the cabbage diet:

• white bread, flour products;
• confectionery;
• potatoes and everything made from them;
• fatty food;
• alcohol.

In addition, active sports are necessary: ​​running, swimming, cycling, or, in extreme cases, brisk walking. A weekly visit to the bathhouse promotes good blood supply to cells and tissues.

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For the elderly

The main value of cabbage for older people is the large amount of antioxidants it contains, which rejuvenate, prevent cell aging, maintain the elasticity and strength of blood vessels, and stimulate metabolic processes.

Another useful substance is tartronic acid. It prevents the formation and deposition of fat, including ridding blood vessels of “bad” cholesterol, which leads to the formation of plaques, poor blood circulation, and disruption of the heart. Tartronic acid is destroyed during heat treatment, so to prevent atherosclerosis, stroke and heart attack, you need to eat fresh cabbage.

Video on how to make potato salad with cabbage

And finally, I would like to offer you another role to watch about preparing a salad with sauerkraut. This salad is perfect for a hearty lunch, and it only takes a few minutes to prepare.

That's how many recipes have been made from such a seemingly simple product as sauerkraut. But I chose only the brightest ones, which use interesting combinations of ingredients. But I hope this list is enough for you to find your favorite salad.

That's all for me, thank you for your attention.

For weight loss

Losing weight with white cabbage is a pleasure. There are a lot of cabbage-based nutrition systems for weight loss. Starting from a fasting day for those who want to remove an extra centimeter from their waist, to a month-long program that promises to lose 25 kilograms.

The energy value of the vegetable is only 25 kcal per 100 grams of product. Calorie content depends on the method of its preparation. To maintain your figure, fried cabbage should be excluded.

Another important component for losing weight is tartronic acid. It is a mistake to think that it burns subcutaneous fat. Acid does not have the same effect on existing fat deposits. Its task is to slow down the process of degeneration of carbohydrates supplied with food into fat, preventing it from being deposited as extra pounds. It must be remembered that this substance is lost during heat treatment.

Is it possible to eat sauerkraut while losing weight?

Sauerkraut is a godsend for weight loss. This product contains only 20 Kcal per 100 g, but there are more than enough benefits. Vitamins of group C, A, B, E, PP, iron, potassium, calcium, manganese, zinc, magnesium will enrich the body, remove toxins, normalize cholesterol levels, and have a beneficial effect on the nervous system and the functioning of the gastrointestinal tract. Losing weight with this diet eliminates starvation. The daily diet includes three meals a day, as well as small snacks of nuts, seeds, dried fruits, and low-fat kefir. “A storehouse of useful vitamins and microelements” can be consumed either raw or stewed, baked, boiled, or combined with other foods. A low-calorie diet will allow you to lose 10 kg in just a week.

Benefits of sauerkraut for weight loss:

• Improving the functioning of the gastrointestinal tract;
• Normalization of intestinal microflora;
• Cleansing the body of waste and toxins;
• Reducing blood cholesterol levels;
• Improving blood clotting;
• Enrichment of the body with vitamins groups C, A, B, E, PP;
• Prevention of allergic reactions;
• Acceleration of fat metabolism in the body.

Contraindications for a diet for weight loss using sauerkraut:

• Period of exacerbation of stomach ulcers. In the early stages of the disease, this vegetable is not only possible, but also useful, but in advanced forms it will only aggravate the condition.
• Increased stomach acidity. For this disease, it is not recommended to consume this healthy product in fermented form, only boiled or stewed.
• Hypertension, renal failure, kidney stones. Due to the high content of organic acids in the product, it is not recommended to use it in the menu for these diseases.

Cabbage as a medicine

The medicinal properties of fresh cabbage are used in traditional medicine recipes:

1. For migraines, softened cabbage leaves are applied to the temples and forehead.
2. When coughing, leaves smeared with honey are applied to the chest and neck.
3. If you have a sore throat or stomatitis, gargle with cabbage juice several times a day.
4. For mastopathy, compresses of cabbage leaves smeared with melted butter are used.
5. For joint pain and gout, at night, wrap the sore spot with leaves and tie it with a scarf to keep warm.
6. For burns and skin inflammations, add egg white to a paste of crushed leaves cut from the middle of a head of cabbage and apply to the injury.

A very tasty and simple recipe for salad with green peas

You can add a little originality to the previous recipe by adding canned green peas. It tastes great with sauerkraut and these two products can often be found in one dish.

//youtu.be/BpwZArF4Ypc

To prepare this salad, you need to combine 300 g of sauerkraut with one medium onion, cut into thin half rings and add 3 tablespoons of peas. There is no longer any need to use peas only to add additional taste, and not to act as one of the main ingredients.

Season the salad with three tablespoons of refined oil, sprinkle with herbs if desired and mix.

Bon appetit!

Harm and contraindications

Cabbage has virtually no contraindications.

The ban on its use is associated with the high content of coarse dietary fiber and acids. They irritate the intestinal mucosa and stimulate excessive secretion of gastric juice. For this reason, raw cabbage is prohibited for ulcers, gastritis with high acidity, colitis, pancreatitis in the acute phase of diseases.

Recommended video:

To avoid health problems, you need to eat cabbage correctly:

1. When purchasing, choose small, dense heads of cabbage without obvious damage.
2. Carefully cut out the stalk. It cannot be eaten due to the accumulation of nitrates and other harmful substances in it that come from the soil.
3. Do not consume more than 200 grams of raw vegetables per day. Exceeding the serving may cause flatulence, stomach pain and bloating.
4. Do not store a cut head of cabbage for more than three days. The whole vegetable will keep well in the refrigerator, tightly wrapped in film.

Recipes

Sauerkraut
Sauerkraut for weight loss is prepared as follows. Prepare the brine. Dissolve sugar and salt in warm boiled water. Shred the head of cabbage, grate the carrots on a coarse grater, and mix. Add bay leaf and black peppercorns. Place the cabbage in a container (for example, a 3-liter jar) and fill it with brine. Cover loosely with a lid or gauze. Let it ferment for 3 days. The dish is ready. It is best to store it in the refrigerator.

Recipes with sauerkraut for weight loss:

Diet cabbage soup

Diet cabbage soup
Ingredients:

• Sauerkraut;
• Carrot;
• Onion;
• Tomato;
• Potato;
• Dill.

Peel carrots, potatoes and onions and chop finely. Pour water over the vegetables, bring to a boil, simmer over low heat for 15 minutes. Cut the tomato into cubes and add to the pan. Add sauerkraut and cook until vegetables are done. Before serving, decorate the cabbage soup with dill.

Include dietary cabbage soup for lunch in your weight loss diet menu.

Salad

Sauerkraut salad for weight loss can be included in the diet menu for lunch or dinner. It is used both as an independent dish and as a side dish. It is recommended to season this salad with olive oil, apple cider vinegar or lemon juice.

Sauerkraut salad

Sauerkraut salad

Ingredients:

• Sauerkraut;
• Carrot;
• Onion;
• Greenery;
• Olive oil;
• Salt.

Peel the carrots and grate them on a coarse grater. Finely chop the greens and onions. Mix all the vegetables. Add olive oil, add a little salt, and stir.

Dish for dinner

Sauerkraut for weight loss can be used both as an independent dish and as the main ingredient in a culinary delight. For dinner, you can prepare it, for example, as a stew, casserole, or stew it with dumplings.

Stewed sauerkraut with dumplings

Stewed sauerkraut with dumplings

Ingredients:

• Sauerkraut;
• Chicken breast;
• Sour apple;
• Onion;
• Vegetable oil;
• Brown sugar;
• Water or broth;
• Flour;
• Milk;
• Butter;
• Baking powder;
• Greenery;
• Salt.

Cut the chicken breast into cubes and the onion into half rings. Simmer in a frying pan heated with vegetable oil until golden brown. Add the “crown product” and fry for 5-7 minutes. Three apples on a coarse grater and add to the pan. Fill with water or broth. Simmer for 30 minutes over low heat without a lid. Then remove the pan from the heat, cover with a lid and place in the preheated oven for 25 minutes. Cooking dumplings. Mix flour, baking powder, salt and herbs. In a saucepan, mix milk with butter, bring to a boil, pour into the dry mixture. Knead the dough, form balls. We take the dish out of the oven, place the balls on top, send it back to the oven to bake for 10 minutes without a lid. Readiness is determined when the dumplings are browned.